15May
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets
1:00 Cardio Choice (easy pace)
10 Alternating Overhead Lat / Tricep Stretch
10 Alternating Scorpions
10 Glute Bridges
:20 Extended Reverse Plank Bridge
8 Tempo Air Squats (3 sec descent)
:20/:20 Worlds Greatest Stretch
Specific Back Squat Prep
3 Sets: Building to Working Load
5 Back Squats @ 40%
5 Back Squats @ 55%
3 Back Squats @ 65%
3 Back Squats @ 70-75%
Back Squat (Every 2:00 x 4 Sets:
3 Back Squats
% of 1RM Back Squat
Working Load: 80%)
This is the final primer before next week's 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.
Modifications:
Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong
Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth
Primer (Checkmark)
2 Set @ Empty Barbell
6 Tall Muscle Cleans
6 Front Squats
6 Strict Press
6 Back Squats
-
Add Loads to Barbell
-
2 Sets at working pace:
250m Row (focus on smooth, controlled effort)
5 Power Cleans @ conditioning barbell load
3 Front Squats @ conditioning barbell load
3 Shoulder to Overhead @ conditioning barbell load
3 Back Squats @ conditioning barbell load
3 Shoulder to Overhead @ conditioning barbell load
Use this to confirm Row pacing, barbell load, and complex sequence before "Flare Blitz" begins.
"Flare Blitz" (4 Rounds for reps)
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
20/16 Cal Row or Ski 14/12 Cal Bike
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: (Rx155/105, S 125/85)
Score = Total Reps Across All 4 Sets
Goals: 1+ Rounds Per Set (21+ Reps)
Stimulus: Leg Stamina / Fatigued Barbell Cycling
RPE: 9/10
Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.
Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.
PRVN Reset (Checkmark)
For Quality: 3 Sets
:45/side Couch Stretch w/ Posterior Tilt
6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.
15May
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
:30 plate step ups
:30 plate jumps
:30 ground to oh
plate carry
Foam roller bowling
Wod #1 (Checkmark)
7 min
AMRAP
100 ft. farmer's carry
25 jump rope/line step
10 db snatch
Wod #2 (Checkmark)
AMRAP 10 min
250 row
5 power cleans
14May
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
15min to establish 1RM
then…Every :90sec
5x8 at 70%
***
3 sets
10 Incline close grip bench press
10 DBs Floor press
10 Hindu push-ups
B: Metcon (Checkmark)
3 sets
12 BB Skull crushers (weighted)
12 Plate or DB tricep ext (behind the neck)
12/12 DB kick back
14May
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer
1 Round @ Pace
200m Run
100ft (30m) Farmers Carry
:30 Wall Sit
Use this to confirm load selection and establish a sustainable pace before "Lava Plume" begins.
"Lava Plume" (Time)
For Time
6 Rounds:
400m Run
200m Farmers Carry
1:00 Wall Sit
Farmers Carry: DB 2 x (Rx50/35, S 40/25) KB 2 x (Rx53/35, S 44/26)
Score = Total Time
Goals: Complete each round in approximately 6:00 and finish between 30:00 and 40:00
Stimulus: Aerobic Stamina and Capacity / Carries and Holds
RPE: 7/10
Primary Objective: Consistent pacing each round with a target of approximately 6 minutes per round from start to finish.
Secondary Objective: Maintain posture and composure on the farmers carry and wall sit so that fatigue does not compound into the run on each successive round.
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Single Leg [Glute Bridge Med-ball Squeeze]( Single Leg Glute Bridge on Med Ball )
5 Hamstring Walkouts
:20/:20 Kettlebell Side Plank
14May
Announcements
HGX GEAR for Apparel
May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am
Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
3 sets: Small plates (Y,T,W) 15 reps/each letter
***
10min AMRAP
10 KB/DB RDL
10 KB DB swings
5/5 KB/DB high pulls
***After 10min: 100M “brisk” walk
12min AMRAP
10/10 DBs hang power cleans
10/10 DB shoulder to overhead
10/10 DB hang power clean to overhead
***After 10min: 250M “brisk” walk
13May
Announcements
HGXGEAR.com for Apparel
May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets: For Quality
:30 Jump Rope
10 Kettlebell Deadlifts
10 Glute Bridges
10 Hollow Rocks
10 Sit-Ups
Specific Prep
6 Empty Barbell Romanian Deadlifts
4 Box Jumps
4 Deadlifts @ 40%
4 Box Jumps
4 Deadlifts @ 50%
4 Box Jumps
--
Then, build to 65% for working sets
Strength: Deadlift Conditioning (4 Rounds for time)
For Time:
Every 3:00 x 4 Sets:
10 Box Jumps (Step Down)
5 Deadlifts
Box: (Rx30/24, S 24/20″)
Barbell: 75% of 1RM Deadlift
Score = Total Time Including Rest
The intent of this piece is to move with urgency and technical consistency across all four sets. The box jumps demand explosiveness and reinforce the hip extension pattern; athletes should step down deliberately and transition immediately to the barbell. All five deadlift reps should be smooth, braced, and complete before the athlete rests. The 3:00 interval keeps effort honest because the score reflects how efficiently athletes move, not just whether they completed the sets.
Modifications:
Level 2: Barbell: 70%, Box Height @ 24/20in
Level 1: Barbell: Choice @ 7 RPE (Possible Adjustment to RDL) , Step-Ups for Box Jumps
Hotel Gym / Travel: Every 3:00 x 4 Sets: 10 Broad Jumps + 10 Dual Dumbbell Romanian Deadlifts at a challenging load, maintaining the same urgency and transition standard
Primer (Checkmark)
15-10-5 Double-Unders (or 25-20-15 Single-Unders)
*5 Abmat Sit-Ups each set
Focus on smooth transitions and getting right back into the Double-Unders after each sit-up set. Use this to confirm rope timing, unbroken set targets, and transition speed before "Annie" begins.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Goals: 5:30-7:30
A: (75-60-45-30-15 Single Unders)
Stimulus: Midline Capacity
RPE: 8/10
Primary Objective: Keep the Double-Unders in unbroken sets for as long as possible, and respond to any missed reps with an immediate reset rather than a rest.
Secondary Objective: Maintain near-unbroken Abmat Sit-Up sets across all five rounds.
Accessories (Checkmark)
For Quality
3 Sets:
10 Reverse Nordic Curls
:20/:20 Copenhagen Plank